CHICKEN, SQUASH AND CHICKPEA STEW
White-meat chicken doesn’t lend itself to long cooking because the meat tends to dry out. One solution is a quick braise. Chicken tenderloins are a great choice for that method; they’re just the right size. To achieve maximum flavor, the other ingredients have to deliver fast. Here, butternut squash, chickpeas and cumin provide big taste. Lemon and parsley bring the dish into balance. Is it technically a stew? Maybe not, but it’s a wonderful one-pot meal. (6 servings)
INGREDIENTS:
Sprinkle the chicken with 1 teaspoon of the cumin; season with salt and pepper to taste.
Add 1 tablespoon of the oil to a skillet or shallow braising pan that is large enough to hold all of the ingredients; heat over medium-high heat. Working in batches, add the chicken tenderloins. Cook for 2 to 3 minutes on the first side, until lightly browned; turn them over and cook for about 2 minutes on the second side, until lightly browned. Transfer to a plate.
Add the remaining tablespoon of oil to the skillet or pan (still over medium-high heat). Add the onion and the remaining 1/2 teaspoon of cumin. Cook for 4 to 5 minutes, stirring, until the onion softens. Add the squash, chickpeas and broth. Bring to a boil, then cover and reduce the heat to medium or as needed so the liquid barely bubbles. Cook for 8 to 10 minutes or until the squash is just tender.
Return the chicken tenderloins plus their accumulated juices to the skillet or pan. Cover and cook for 7 to 8 minutes (reduce the heat as needed so the liquid barely bubbles), until the chicken is cooked through.
Whisk together the tapioca and the lemon juice in a liquid measuring cup until well combined.
Uncover the skillet or pan; increase the heat to medium-high and stir in the tapioca mixture. Allow the liquid to boil for 1 to 2 minutes, until it is lightly thickened; stir to make sure there are no lumps. Remove from the heat.
Divide among wide, shallow bowls. Serve hot, topped with the chopped parsley.
250 calories, 6g fat, 1g saturated fat, 75mg cholesterol, 135mg sodium, 24g carbohydrates, 4g dietary fiber, 2g sugar, 26g protein. (From Nourish columnist Stephanie Witt Sedgwick)
INGREDIENTS:
- • 1 1/2 pounds chicken tenderloins
- • 1 1/2 teaspoons ground cumin
- • Salt
- • Freshly ground black pepper
- • 2 tablespoons olive oil
- • 1 small onion, cut into very small dice (2/3 cup)
- • 12 ounces peeled butternut squash, cut into 1/2-inch dice (3 cups)
- • 1 1/2 cups cooked no-salt-added chickpeas, drained
- • 2 cups homemade or no-salt-added chicken or vegetable broth
- • 1 tablespoon tapioca
- • Freshly squeezed juice of 1 lemon (2 tablespoons)
- • 2 tablespoons coarsely chopped parsley, for garnish
Sprinkle the chicken with 1 teaspoon of the cumin; season with salt and pepper to taste.
Add 1 tablespoon of the oil to a skillet or shallow braising pan that is large enough to hold all of the ingredients; heat over medium-high heat. Working in batches, add the chicken tenderloins. Cook for 2 to 3 minutes on the first side, until lightly browned; turn them over and cook for about 2 minutes on the second side, until lightly browned. Transfer to a plate.
Add the remaining tablespoon of oil to the skillet or pan (still over medium-high heat). Add the onion and the remaining 1/2 teaspoon of cumin. Cook for 4 to 5 minutes, stirring, until the onion softens. Add the squash, chickpeas and broth. Bring to a boil, then cover and reduce the heat to medium or as needed so the liquid barely bubbles. Cook for 8 to 10 minutes or until the squash is just tender.
Return the chicken tenderloins plus their accumulated juices to the skillet or pan. Cover and cook for 7 to 8 minutes (reduce the heat as needed so the liquid barely bubbles), until the chicken is cooked through.
Whisk together the tapioca and the lemon juice in a liquid measuring cup until well combined.
Uncover the skillet or pan; increase the heat to medium-high and stir in the tapioca mixture. Allow the liquid to boil for 1 to 2 minutes, until it is lightly thickened; stir to make sure there are no lumps. Remove from the heat.
Divide among wide, shallow bowls. Serve hot, topped with the chopped parsley.
250 calories, 6g fat, 1g saturated fat, 75mg cholesterol, 135mg sodium, 24g carbohydrates, 4g dietary fiber, 2g sugar, 26g protein. (From Nourish columnist Stephanie Witt Sedgwick)
